Los 15 Mejores Ejercicios Para Las Nalgas

por Valerie Zeller

Superman Desde El Suelo

The Superman exercise helps develop your core and lower back muscles while providing a great stretch for your back. This floor exercise is popular in yoga studios, boxing gyms and bootcamps alike, and it will leave you stronger, well-stretched and feeling heroic!

Lunge

2. Lunge

A lunge is a versatile strength training move for your lower body that can be done in place or while moving across the floor. Lunges don’t require any special equipment and can be practiced anywhere, making them a great exercise for when you’re on the go.

Plancha

4. Plancha

The plank is an isometric exercise that strengthens the entire torso, particularly the core. A standard plank is a simple and essential exercise for any fitness regimen, but correct alignment and positioning is critical for maximizing its benefits.

Escaladores De Montaña

The Mountain Climber is a bodyweight exercise that serve as a great full-body workout. This plyometric plank movement does it all: increases core strength, defines the shoulders, chest and upper back, works the quads and glutes -- all while raising the heart rate.

Plancha Alterno

The side plank is primarily a strengthening move for the obliques, but it is also works the muscles in your hips, chest and shoulders. An isometric movement, the side plank serves as a lengthening lateral stretch and great hip-opener. The side plank is an essential movement in yoga or any workout routine.

Muerto Con Pesa Rusa

The Kettlebell Deadlift is a total lower-body strength movement that uses a ball-shaped weight with a single handle. This deadlift move is designed to build strength in your glutes and hamstrings.